How to Make Healthy Drinks with Chia Seeds - dummies

How to Make Healthy Drinks with Chia Seeds

By Barrie Rogers, Debbie Dooly

If you’re entertaining or you need a sweet treat, add chia seeds to your drinks. That way, you can be sure you’re adding to your nutritional requirements for the day.

Classic Chia Fresca

[Credit: ©]
Credit: ©

Preparation time: 5 minutes

Yield: 1 serving

1 lime

1 tablespoon sugar

1 cup water

1 tablespoon whole chia seeds

Ice, to serve

  1. Roll the lime along the countertop before cutting; then cut the lime in half and squeeze out the juice. The rolling helps soften the fruit and helps you get more juice.

  2. Pour the lime juice into a tall glass and add the sugar.

  3. Add the water and stir well, until the sugar dissolves.

  4. Add the chia and stir again.

  5. Serve with ice immediately or, if you prefer, you can leave the chia seeds to become gelatinous for about 15 minutes before serving.

Per serving: Calories 108 (From Fat 29); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 2mg; Carbohydrate 20g (Dietary Fiber 5g); Protein 2g.

This is a recipe for classic chia fresca, but for a healthier version, simply swap the sugar for a substitute of your choice, such as stevia.

Strawberry Lemonade

Preparation time: 20 minutes

Yield: 8 servings

1-1/2 cups sugar

Zest of 2 lemons

5 cups cold water

1 cup fresh strawberries

2 cups freshly squeezed lemon juice (approximately 8 lemons)

3 tablespoons whole chia seeds

2 cups ice, to serve

  1. In a medium saucepan, mix the sugar with the lemon zest and 1 cup of the water. Heat over medium heat and simmer for 5 minutes, stirring occasionally.

  2. Remove from the heat and allow to cool completely. Set aside.

  3. Meanwhile, wash the strawberries and remove the green hull.

  4. Place the strawberries and 1 cup of the cold water in a blender and blend on high for a few seconds.

  5. Add the strawberry mixture to the freshly squeezed lemon juice.

  6. Add the cooled simple syrup to the lemon juice and strawberry mixture.

  7. Add the remaining 3 cups of water and the chia; stir well.

  8. Serve in a large pitcher with ice.

Per serving: Calories 187 (From Fat 13); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 2mg; Carbohydrate 46g (Dietary Fiber 2g); Protein 1g.

Serve this pitcher of lemonade within an hour of making it. The chia seeds will begin to turn gelatinous, and you’re better off enjoying the drink before it gets too thick.

Nutty Banana Milkshake

Preparation time: 10 minutes

Yield: 2 servings

2 bananas

2 tablespoons chopped almonds

2 cups milk

1 cup vanilla ice cream

1 tablespoon milled chia seeds

2 tablespoons pure maple syrup

1/2 teaspoon cinnamon

1/2 cup ice

Whole chia seeds, for garnish

  1. Slice the bananas and put most of them in a blender. Set aside some of the sliced bananas for garnish.

  2. To the blender, add the almonds, milk, ice cream, milled chia seeds, maple syrup, and cinnamon.

  3. Blend on high for approximately 1 minute, until everything is well combined.

  4. Add the ice and blend again until the mixture is thick.

  5. Divide the milkshake between 2 tall glasses and garnish with the sliced banana you saved from earlier and the whole chia seeds.

  6. Serve immediately with a long-handled teaspoon.

Per serving: Calories 498 (From Fat 179); Fat 20g (Saturated 10g); Cholesterol 53mg; Sodium 162mg; Carbohydrate 71g (Dietary Fiber 6g); Protein 20g.

If you’re not a fan of bananas, simply swap them for strawberries, peaches, or whatever other fruits are in season.